Life happens. There’s no way around it. At some point, we all face challenges that push our health and fitness to the back burner. Maybe it was the time and energy it took to build a business or climb the corporate ladder. Perhaps it was the all-consuming responsibility of being a new parent. Regardless of the reason, what matters now is what you do next.
It’s easy to fall into the trap of thinking you need to turn your life upside down overnight to get back on track. But the truth is, drastic changes are rarely sustainable. Instead, focus on small, manageable improvements. These are the changes you’re most likely to stick with long enough to see results—and results are what stoke the fire of motivation to keep you moving forward.
Start Small, Build Big
The best advice I can give? Start small. Pick one thing to change, and commit to sticking with it for three weeks—no excuses, no exceptions. Once you’ve got it, add another small change. Keep stacking these habit improvements one by one, and you’ll be amazed at how much progress you can make.
Here’s the math: There are 14 three-week periods in a year. Imagine the transformation you could achieve if you made one small improvement during each of those cycles. Let’s look at an example stack of simple but powerful changes:
- Eliminate sugary drinks. The benefits here would astound most – but to start you’ll feel less bloated, improve your energy levels, and help your body better regulate blood sugar (this means the reduction in body fat).
- Implement strength training. Just 2-3 days a week can improve muscle tone, strengthen your joints, and boost your metabolism.
- Adequate protein at each meal. Protein helps you stay full longer, supports muscle repair, and keeps your energy steady throughout the day.
- Replace scrolling on your phone with reading before bed. You’ll sleep better, reduce stress, and start each day feeling more refreshed.
That’s just three months of simple & small changes. By the start of spring, you’ll already feel stronger, healthier, and more energized.
The Compound Effect of Small Changes
The key to lasting progress is consistency. Small, incremental changes might not seem like much at first, but they compound over time. Each success builds confidence, and each habit you stack reinforces the foundation for the next.
So, if you’ve fallen off, don’t waste time feeling guilty or overwhelmed. Focus on your next step. Remember: It’s not about perfection; it’s about progress. What small change will you start with today?
If you want guidance on where to start, click the Free Intro button – Your future self will thank you.